Training With Knee Pain

Leg Exercises Minus The Knee Pain (For When You Finally Get Around To Leg Day)

Reverse Sled DragGet bigger quads without the knee pain — just grab a sled and pull it backwards while maintaining good posture. Use a heavy enough weight that, as you drag the sled, your pace is a slow march.

If your gym lacks a sled, never fear — all you need is a willing partner and heavy-duty exercise band. Face your partner and place a thick band around both of your lower backs. Now, march backward and pull your partner, who’s resisting.

Barbell Hip ThrustsHip thrusts are the best exercise to add size to your butt while keeping your knees safe. And if you want strong, powerful legs, you need a big ass — your glutes are the strongest lower-body muscles and give your backside that definitive shape.

Load a barbell and align it parallel with a sturdy bench, just a few feet away. Start by lying down with just your upper back on the bench and your hips below the barbell. (Put a thick pad or towel between your groin and the barbell — trust us.) From there, squeeze your glutes, drive through your heels, and push the barbell up. Repeat.

Build even stronger hips by lifting one foot and doing these on just one leg.

Trap DeadliftsTrap bar deadlifts develop massive legs because you can pile on the weight while avoiding knee pain. They also minimize your knee bend, activate your glutes and hamstrings, and build bigger quads than conventional deadlifts.

Start in the center of a trap bar. Grab the handles by pushing your hips back, slightly bending your knees while keeping your shins vertical, and leaning forward. Keep your lower back flat at all times. Keep your shoulders pulled back and push through the ground to stand straight up. Squeeze your glutes at the top.

If you don’t have a trap bar, however, you can get a similar effect by using a regular barbell and elevating it on blocks or plates.

Kettlebell SwingsA phenomenal, explosive lower-body exercise, Kettlebell swings generate all their energy from the hips. They also burn a ton of fat and build great cardio because they repeat so quickly.

Start in a deadlift position with the kettlebell a few feet in front of you. Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. Keep your arms relaxed and imagine propelling the kettlebell to a target in front of you.